Target Heart Rate (THR) is a range of heartbeats per minute (bpm) you should aim for during exercise to achieve specific fitness goals safely and effectively.

How to Measure Resting Heart Rate (RHR): Take your pulse for 60 seconds (or 30 seconds × 2) in the morning before getting out of bed or after resting quietly for at least 10 minutes.

Maximum Heart Rate (MHR) Estimation:

• A common formula is: MHR = 220 – Age. This is an estimate and can vary.

Karvonen Method:

• This method uses your Heart Rate Reserve (HRR).
• HRR = MHR – RHR
• THR = ((MHR – RHR) × %Intensity) + RHR
• This calculator uses a typical intensity range of 50% to 85%.

Zoladz Method:

• This method defines training zones by subtracting values from your MHR. Each zone has a ±5 bpm range.
• Zone 1 (Very Light): MHR – 50 bpm
• Zone 2 (Light): MHR – 40 bpm
• Zone 3 (Moderate): MHR – 30 bpm
• Zone 4 (Hard): MHR – 20 bpm
• Zone 5 (Very Hard): MHR – 10 bpm

General Heart Rate Zone Purposes:

• 50-60% MHR (Very Light): Warm-up, cool-down, recovery.
• 60-70% MHR (Light): Improves basic endurance and fat burning.
• 70-80% MHR (Moderate): Improves aerobic fitness.
• 80-90% MHR (Hard): Increases anaerobic threshold and performance.
• 90-100% MHR (Very Hard): Develops maximum performance and speed (short bursts).

Disclaimer: These calculations are estimates. Individual heart rates can vary. Consult a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions or concerns. They can help determine safe and effective exercise intensities for you.